💪 Protein: how to pick the right one for your goal (and avoid marketing traps)
⏱️ 6-min read • 📅 Updated Oct 2025 — by Hyperforme Nutrition
⚡ Quick picks
- 🏋️♀️ Muscle gain / recovery → Whey concentrate (creamy, affordable, versatile)
- 🥛 Low lactose / sensitive gut → Whey isolate (purer, easier to digest)
- 🌙 Long satiety / night → Casein (slow digestion, very filling)
- 🌿 Plant-based → Vegan protein (pea, rice or EAA blends)
- 🥩 Meat protein → Meat Protein (lactose-free, high in protein)
- 🥣 Meal replacement → Meal Replacement (balanced, convenient)
- 💥 Weight gain → Weight Gainer (extra carbs for muscle mass)
- 🧬 Blends → Protein Blend (whey + casein mix for steady release)
💡 Why protein matters
Protein repairs training-induced micro-tears in muscle fibers, supporting recovery, strength and satiety. Even during fat loss, it helps preserve lean mass and reduces cravings.
⚡ Hyperforme tip: 20–30 g of quality protein post-workout is enough to trigger muscle protein synthesis.
📅 When to take it
- 🏋️♀️ Post-workout: 20–30 g (whey or isolate)
- 🍌 Snack: to reach your daily protein target
- 🌙 Before bed: 25–30 g of casein if hungry
🚫 Traps to avoid
- ❌ “Fat-burning protein” claims — fat loss comes from a calorie deficit
- ❌ Over-engineered blends — prefer simple, transparent formulas
- ❌ Underdosed servings — aim for 25–30 g protein per shake
🔗 Explore all protein types
- Whey concentrate
- Whey isolate
- Casein
- Vegan protein
- Meat Protein
- Meal Replacement
- Weight Gainer
- Protein Blend
❓ FAQ
Whey concentrate vs isolate — which should I pick?
Concentrate has a creamier taste and best price (some lactose). Isolate is >90% protein, very low lactose and lighter on the stomach.
Is casein only for night?
It digests slowly (6–8 h), which is handy at night or for long satiety. You can still use it any time if you prefer thicker shakes.
Are plant proteins complete?
Single sources can miss some amino acids. Prefer blends (e.g., pea + rice) or add EAA if needed.
How much protein per day?
Roughly 1.6–2.2 g/kg bodyweight depending on goal. Shakes help you hit the target; they don’t replace meals.
When is the best timing?
Whatever helps you be consistent. Post-workout (20–30 g) is convenient; snacks fill the gap to reach your daily total.
Lactose sensitive — what should I choose?
Isolate or plant blends. Check labels for added enzymes if you’re very sensitive.